ABS to Die for!

Killer Drills for a Steel Stomach

Sit-ups and crunches; crunches and sit-ups. The one-two of abdominal exercises. And you know what? If you can manage to do hundreds of repetitions of each three or four times a week you’ll earn yourself an impressive set of stomach muscles. Trouble is, not many men have the discipline to keep doing the same exercise over and over again. While we certainly don’t advise banishing sit-ups and crunches altogether, we do favor variety. So without further delay, presenting new and different abdominal- and oblique-toning maneuvers. Some are variations of standard sit-ups and crunches, while others contract the midsection from unique angles. Some are easy, some are hard. Try all of them and determine which ones are workable for you. While it would be great if all men could and would perform all the exercises, let’s get real. The important thing is to set aside the time (30 minutes) to work your abs at least two or three times a week.

by Wayne Levitt, C.S.C.S.
Photography by Cory Sorensen

Side Leg Bends
Sit on the floor with forearms supporting the raised upper body and legs raised together, knees slightly bent. Proceed to lower legs to the left until just off the floor. Pause, then return to starting position and next lower legs to the right. Perform 10 alternating repetitions to each side.

Bent-Leg Raises
Lie on your back with hands behind head, the left leg extended straight out and the right leg raised and bent. Proceed to slowly raise the lower right leg until almost straight. Pause, then lower to starting position. Perform 10 repetitions, then change leg positions for another set with the left leg working.

Side Leg Extensions
Lie on your left side, leg over leg, with the left arm extended out, palm down, and the right hand on the right thigh. Proceed to extend the right leg out until legs are at a 90-degree angle. Pause, then return to starting position. Perform 10 repetitions, then turn over for another set working the left leg.

Seated Twists
Sit on the floor with legs bent and hands behind head. Proceed to twist to the right, extending elbow to knee. Pause, then return to starting position and next twist to the left, again extending elbow to knee. Perform 10 alternating twists to each side.

Kickouts
Begin face up on the floor, the upper and lower bodies aligned and supported by extended arms and bent legs. Proceed to kick the left leg out until straight. Pause, then return to starting position and next kick the right leg out. Perform 10 alternating kickouts with each leg.

Standing Torso Twists
Stand with legs shoulder-width apart, arms bent in front of you with fists together. Proceed to twist to the left. Pause, then return to starting position and next twist to the right. Perform 10 alternating twists to each side.

Crunch-Ups
Lie on your back with hands behind a raised head and legs raised and bent at 90-degree angles, one foot over the over. Proceed to simultaneously raise the upper body and bring knees back to meet elbows. Pause, then return to starting position. Perform 10 repetitions.

Standing Crunches
Stand with feet wide apart and the left hand behind the head. Proceed to bend at the waist and extend the left elbow to the right knee. Pause, then return to starting position. Perform 10 repetitions, then place the right hand behind the head for another set extending the right elbow to the left knee.

Seated Leg Raises
Sit on the floor with legs apart and straight out, hands between them. Proceed to press back with hands and raise legs up, keeping knees slightly bent. Pause, then lower to starting position. Perform 10 repetitions.

Seated Extensions
Sit on the floor with legs apart and straight out, hands between them. Proceed to bend at the waist and extend the right hand to the left foot. Pause, then return to starting position and next extend the left hand to the right foot. Perform 10 alternating repetitions to each foot.

Side Leg Raises
Lie on your left side, leg over leg, and extend up, supported by the left arm. Proceed to raise the right leg up as high as possible. Pause, then lower to starting position. Perform 10 repetitions, then turn on your right side for another set with the left leg rising.

Crunch Leg Raises
Lie on your back in a crunch position, with hands behind a raised head and legs raised and bent at 90-degree angles. Proceed to raise the lower right leg until the leg is almost straight. Pause, then lower and raise the lower left leg. Perform 10 alternating raises with each leg.

Arm Extensions
Sit on the floor with forearms supporting the raised upper body and legs raised together, knees slightly bent. Proceed to extend arms out to the sides. Pause, then return to starting position. Perform 10 repetitions.

Leg Pull-Ins
Lie on your back with hands palms down at sides and legs together. Proceed to bend the legs and pull knees into the chest. Pause, then return to starting position. Perform 15 repetitions.

Reverse Leg Raises
Lie on your back with hands at sides, the legs raised and slightly bent. Proceed to slowly lower legs until they’re a foot or so off the floor. Pause, then return to starting position. Perform 10 repetitions.

Single-Leg Raises
Sit on the floor with the upper body raised, arms crossed over chest, with the right leg bent, foot flat, and the left leg extended out just off the floor. Proceed to raise the left leg several inches. Pause, then return to starting position. Perform 10 repetitions, then switch leg positions for another set with the right leg.

Sitting Torso Twists
Sit on the floor with legs bent, feet flat and the upper body raised, arms extended forward, palms down. Proceed to twist the upper body to the left. Pause, then return to starting position and next twist the upper body to the right. Perform 10 alternating repetitions to each side.